Recipe book
Branch Out Mentoring
created by young people, for young people
BREKKIE SMOOTHIE
Prep Time: 5 min
Cooking Time: 2 min
Ingredients
1 cup of ice
1 banana
½ cup milk of choice
1 tablespoon of yogurt
1 Espresso shot (or 1 spoonful of instant coffee)
1 tea spoon of coca powder
Drizzle of honey/maple syrup or 2 dates
Directions
Roughly chop the banana 1.
Add all ingredients to a blender and blend! 2.
Notes
Optional:
Add peanut butter, oats or protein powder
STEPH
RYN Rurall Engagement
Coordinator
Northwest Victoria
Top Tip for Adulting
Use a calendar and use it well! I like google calendar on my phone. It goes everywhere with me and anytime I organise an appointment or catch up I put it straight in my calendar!!
Advice for living independently
Get out of your comfort zone!
If you have moved away from home, I encourage you to do things that make you feel uncomfortable - that's when you will learn the most.
Go to an event where you don't know anyone, sign up to a local team/club, take yourself out for a walk and coffee!
Remember - you can do these things alone, it will help to build your independence!
MUFFINS
Ingredients
2 cups of self raising flour
Prep Time: 15 min
Cooking Time: 20 min
1/2 cup of sugar
1 egg - beaten
1/4 cup canola oil
1 cup milk
Preferred flavours e.g., frozen blueberries, choc chips, banana & cinnamon etc.
Directions
Preheat oven to 180 degrees.
1. Place all ingredients in a bowl, and mix until just combined.
2. Evenly scoop mixture into muffin patty cases
3. Bake for approximately 20 minutes, or until a skewer inserted in the middle comes out clean.
5.
4. Leave the muffins in the tin to cool for a few mins and transfer to a wire rack to cool completely.
Notes
To get a crunchy top on your muffins: mix 1/2 cup plain flour, 1/4 cup butter, 1/3 cup sugar and 1/2 tsp of cinnamon until it forms a paste, then break into small pieces and sprinkle on muffins before baking.
COURTNEY
RYN Rural Engagement
Coordinator
Central Victoria
Top Tip for Adulting
Try not to get lost in ‘adulting’ and running a household - create space for self-care, hobbies and connection with the people you care about!
Advice for living independently
Utilise your community! Seek out opportunities!
Libraries, community houses, job agencies and councils often have programs, activities or assistance available - especially to youth!
These are predominately free and can be hugely helpful. Examples include: learn to drive programs, resume assistance etc.
ZUCCHINI SLICE
Prep Time: 15 min
Cooking Time: 30 min
Ingredients
375g zucchini, finely grated
1 large onion, finely chopped
3 rashers bacon, finely chopped
1 cup grated cheddar cheese
1 cup self-raising flour
1/2 cup vegetable oil
5 eggs salt, pepper parsley (to garnish)
Directions
1.
Preheat oven to 180°C (160°C fan-forced).
In a large bowl, combine zucchini, onion, bacon, cheese, sifted flour, oil, and lightly beaten eggs Season with salt and pepper. 2.
5.
Pour into a well greased lamington tin (16cm x 26cm).
3. Bake for about 30-40 minutes, or until well browned. 4. Cut into squares and garnish with parsley before serving.
ELLA J
RYN Rural Engagement
Coordinator
North East Victoria Top Tip for Living With Housemates Communication is key!!
Advice for living independently
Something that has really helped me since living independently is learning to be comfortable with my own company.
One way I did this was by going out of my comfort zone and taking myself out for breakfast without taking my phone.
BRAISED LENTILS & SAUSAGES
Ingredients
1 brown onion
PrepTime: 15 min
Cooking Time: 30 min
Directions
2 carrots
1 stick celery
2 potatoes
2 zucchini
2 x 400g can lentils, rinsed & drained
400g can diced tomatoes
10 thin sausages of choice
100g baby spinach
2 tsp minced garlic
Salt and pepper to taste
Bring a pot of water to the boil with a pinch of salt. 1.
Dice vegetables (except onion) & boil in the pot until soft. 2. Meanwhile, brown the onion & sausages in a pan. 3. Cut sausages into small pieces once browned and set aside. 4. Drain the boiled vegetables. 5.
Add oil, vegetables, garlic, lentils, and tomatoes to the pan with the onions. Bring to a boil, then reduce to low heat to simmer. 6.
Add sausages and spinach, & cook until warmed through & spinach is wilted. 7.
Notes
Use any veggies you like – I buy the starter veg kit whenever it’s on sale! I serve with garlic bread, but you can serve it with a side of your choice. This recipe will cook about 5 servings & it reheats well, so it’s perfect for meal prep
TAMEKA
RYN Team Member
Bendigo
Top Tip for Adulting
Be easy on yourself! You won’t always cook the perfect meals, or have the place spotless - don’t beat yourself up over it.
Advice for living independently
Take a big breath, and take a day if you need to, but you’ve got this.
Separate your tasks into what would be nice to be done, and what really needs to be done, and only look at the list of ‘needs to be done’.
It can be less overwhelming to look at a smaller list and tick it off as you go to help get some gratification.
Sometimes that might mean not vacuuming the house for a week or two, and that’s ok!
CHOCOLATE MUG CAKE
Prep Time: 5 min
Ingredients
1 tablespoon of butter
1 egg
Directions
Melt butter in mug for 20 seconds.
Mix the rest of the ingredients one by one into the bowl.
Microwave on high for 1 minute and 20 seconds.
Notes
Cooking Time: 2 min Super
4 tablespoons of sugar
6 tablespoons of plain flour
½ teaspoon of baking powder
3 tablespoons of cocoa powder
1 tablespoon of cream (or milk)
2 tablespoons of nutella
2 tablespoons of chocolate chips
STEPH
RYN Rural Engagement Coordinator
Northwest Victoria
Top Tip for Adulting
It helps to be really organised.
Plan out your day the night before, do meal prep on Sundays, clean up before you go to bed.
Advice for living independently
Create balance in your life! When you move out of home it can be really hard to keep a good routine.
Make sure you always set an alarm to get out of bed - get up and get ready for the day!
Make time to do exercise, learn something new everyday, and have some wind down time.
Don't forget to drink lots of water!!
PUMPKIN SOUP
Prep Time: 25 min
Cooking Time: 35 min
Ingredients
400g butternut pumpkin (approximately 300g after it has been peeled and seeded).
1 brown onion, diced.
1 medium potato peeled and diced. 2 cups of water
½ packet of regular chicken or chicken noodle soup mix Ground pepper
Directions
Carefully peel the pumpkin and remove seeds. Cut into small pieces.
1. Place the pumpkin, onion and potato into a saucepan of water and bring to a boil.
3
2. Add the chicken or chicken noodle soup mix.
Simmer for approximately 30 minutes or until the pumpkin is tender. 4. Puree the soup with a blender or stick blender.
5. Season to taste with pepper. 6.
Optional: 1/2 tablespoon of chopped parsley to garnish with.
ELLA G
Previous RYN Rural
Engagement Coordinator
Top Tip for Adulting
You can plan out your own meals, you can experiment with flavours, foods and cuisines.
South
West Victoria
I learned things about myself and how I operate now that I have to rely on myself for things that were just done for me living at home, and that’s always interesting.
Advice for living independently
Try not to put too many expectations on yourself or what you think the experience should be.
You will find your own rhythm of when and how you do things. If you’re unsure of something just ask, and if you don’t want to ask someone, Google is your best friend!
Try to keep a rough routine of when you do your grocery shop, wash your sheets and towels etc., allow it to be somewhat flexible so you can work around schedule.
PASTA SALAD
Ingredients
2 cups penne or macaroni pasta
1 cup spinach
Prep Time: 20 min
Cooking Time: 15 min
Directions
1/2 carrot
1/2 cucumber
handful of cherry tomatoes
small tin of corn
dressing: mayonnaise, mustard, olive oil, vinegar, salt and pepper
optional: onion, olives, capsicum etc.
Boil water and cook pasta according to packet
1. Meanwhile, thinly slice cucumber, grate carrot and chop spinach and cherry tomatoes. Mix together in a large bowl.
2. Once pasta is cooked, drain and rinse with cold water.
3. Add pasta to salad ingredients and toss again.
5.
4. Mix together dressing ingredients in a small bowl, taste test and add to pasta salad mixture.
Notes
To make pesto pasta salad: add a spoonful or two of store bought pesto to the dressing mixture.
COURTNEY
RYN Rural Engagement
Coordinator
Central Victoria
Favourite thing about living independently
Living alone has taught me independence, responsibility and resilience. I’ve had to learn so many new skills to complete tasks that no one else was there to do.
Advice for living independently
Your home should be a comforting and safe space for you. Buy the ugly art, the cheap couch, the ridiculously patterned blanket - whatever makes you happy! As a bonus, household chores seem a little less boring if you’re washing rainbow coloured dishes or cooking dinner with Lego shaped salt and pepper shakers.
EASY CHICKEN STIR FRY
Prep Time: 15 min
Cooking Time: 15 min
Directions
Ingredients
Carrot
½ Cauliflower
½ Broccoli
1 Chicken breast
Flour
Breadcrumbs
2 eggs
1 cup of long grain white rice
Packet Stir fry sauce
Cooking oil
Fill a pot with rice and add 2 cups of water, bring to simmer. 1.
Dice up vegetables 2.
Dice up chicken breast 3.
Crack 2 eggs into a bowl and whisk 4.
Flour the diced chicken breast, cover with egg and then cover with breadcrumbs 5.
Throw chicken onto pan with lots of oil and cook until deep golden! Set it aside.
Throw veggies on pan, can cook however long you want but I’d recommend at least 5 minutes. 7. Add chicken back onto pan to reheat
Add Stir fry sauce to pan, mix it all together and wait until warm.
Serve rice into a bowl, veggies and chicken on top!
JACOB
RYN Rural Engagement
Coordinator Southwest Victoria
Top Tip for Adulting
Take care of yourself, set boundaries, keep learning, and remember it’s totally okay to ask for help when needed.
Advice for living independently
Living independently was tough for me at first, especially the cooking! Ironic!
What helped me was finding 1 easy recipe for breakfast, lunch and dinner that I could cook well and cook in bulk. Sometimes coming home to premade stir-fry was a lifesaver, and not having to buy lunch every day helps the budget too!
From there you can start to branch out into more elaborate recipes.
WHATISTHERYN?
1
The Rural Youth Network is an online platform designed for young people aged 16 to 30 living in rural or regional Victoria.
This recipe book was created by Youthrive Victoria with input from young people across the state. WHATWEDO
2
It was designed by young people, for young people, and is a project of Youthrive Victoria. Join the Rural Youth Network!
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